Common Bodybuilding Mistakes That Are Stifling Your Progress

There are articles and books on how to build muscle and get into shape, but for the most part these all focus on what you should be doing and on the good advice on how to get into shape. The problem then is that you can follow all this advice closely, but still be doing one or two things wrong that slow down or even prevent progress. In short you need to know what not to do as well as what to do, and you need to learn from the mistakes of others. Here we will look at some of the most common mistakes people make when they’re trying to build muscle, at why they are so serious, and at how you can avoid it happening to you. Read on…

Not Getting Enough Sleep

Many people don’t realise the highly important role of sleep when they’re working out. This is a big mistake however as actually sleep is completely crucial for muscle growth. That’s because we need to repair the microtears that form in our muscles in order for them to grow, and the way to do this is by getting sleep which puts our body in an anabolic sleep. The more you workout, the more you must sleep.

Not Training Hard Enough

This is a very common mistake people make where they simply don’t put enough effort into the workouts they do. This is not helped by a lot of articles which tell people they don’t need to be hurting or that they don’t need to make it unpleasant. Unfortunately the reality is that it kind of does have to hurt at least a bit because that’s how you know you’re making microtears.

Sticking to One Plan

If you’re one of those people who goes into the gym holding a piece of paper that says every workout you’re going to do on it then you aren’t doing yourself any favors. The problem here is that if you’re sticking to the same program then you aren’t getting enough variation in your training, and you’ll find yourself waiting around for too long as well waiting for a particular machine.

Doing Too Much CV

If you’re trying to grow in muscle rather than just burning fat then there comes a point where running on the treadmill becomes counter productive. This is because you are likely to start burning muscle as well as fat which will actually cause your muscle to somewhat shrink. In fact too rigorous a bodybuilding program can do this too, so think slow and heavy movements and low numbers of reps, not hard and fast training if it’s muscle growth you want.

VN:F [1.9.22_1171]
Rating: 9.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

How I Reversed My Own Heart Disease

How to reverse heart disease. Is it possible? It sounds a little like a dream…

But one of the most amazing things that I have learned on my weight loss journey is that it is possible to learn how to reverse heart disease. It sounds amazing…almost impossible, too good to be true. Especially if you consider that what we are talking about is reversing heart disease without surgery or even medication. I am just talking about someone making the correct lifestyle changes.

But it’s true. It’s been a scientific fact for about 25 years, and is finally getting mainstream approval in the medical community.

First of all, let me go over what the threat is, and then we will talk about the solution.

What is heart disease?

Whether you call it heart disease or coronary artery disease, it is caused by the buildup of fatty deposits along the insides of your arteries. These deposits start to grow, slowing the process of blood passing through your arteries. What happens next is that your blood pressure increases and you have a greater likelihood of heart attack or stroke as a result.

A high fat high cholesterol diet, lack of exercise and subjecting yourself to stress starts to impede the flow of blood throughout your body. It is especially dangerous when your brain or heart are near the blockages.  Ultimately, the buildup leads to high blood pressure and if not treated, a heart attack.

According to the Centers for Disease Control, more than 630,000 people in the United States alone die from heart disease each year. And this is just the toll in human loss of life.

The financial toll on our economy is staggering. It has been estimated between the cost of treatment plus the loss of economic productivity that in the United States alone, the cost of treating heart disease is $675,000,000,000.

Let’s put that currently into perspective. When we see what $675,000,000,000 buy us we begin to understand just how important it is to learn how to reverse heart disease ourselves.

  • In 2011, the current US federal deficit is $1.4 TRILLION. We could wipe out ½ of our budget deficit with the money that is spent on heart disease.
  • The US could almost fund the Defense Department at $701,000,000,000 or Social Security expenditures of $714,000,000,000 with the costs of heart disease on the economy.
  • Ranked against a sampling of countries listed by their Gross Domestic Product (the total amount of goods and services they produce as a nation in a given year), US spending on heart disease would rank as the 19 largest economy in the WORLD! We would beat out the economic output of entire nations such as Switzerland, Poland, Belgium, Sweden, Saudi Arabia, Taiwan, Norway, Argentina, etc…

That’s a pretty sobering assessment, especially when you weigh these massive costs against the lifestyle changes that are necessary to learn how to reverse heart disease, which we are going to talk about right…

What are the steps to learning how to reverse heart disease?

I am going to relate this to my own personal story.  But when I was 36, I was at my worst physically, 252 pounds, never exercising and eating awfully.

And then I had my first health scare. I started getting stabbing pains in my chest, and I knew this wasn’t normal. I was in trouble and needed to change what I was doing quickly before I became one of those statistics I mentioned above.

I knew I needed to eat better and exercise, and set about trying to educate myself on all of the best nutritional ideas I could find.

And then I came across a book that truly changed my life.

It was “Eat More, Weigh Less” by Dr. Dean Ornish. I strolled past it on the shelf at the library and thought the title was interesting. Little did I know how this book would change my life, forever, and for the better.

Not only did it talk about how to eat more and weigh less, it chronicled Dr. Ornish’s 20-year journey to get the medical community to understand the body’s power to heal itself but also how to reverse heart disease.

After all, a typical doctor will either recommend a statin drug like Lipitor to lower cholesterol, an angioplasty (inserting a balloon into the diseased artery to open the path for blood) or a bypass operation to a heart disease patient. But take the time to learn how to reverse heart disease? Come on…

Instead, Dr. Ornish tapped the body’s ability to heal itself, if we will only allow it to. In the book, you will see pictures of his patient’s hearts and arteries where you can see the blockages. Then anywhere from 6-12 months later, you can see that the blockages DISAPPEAR on their own, proof that the body can heal itself, if we allow it to.

Dr. Ornish has a three step process to learning how to reverse heart disease, but before I go into this, please remember that if you are currently suffering from coronary artery disease that you should be under a doctor’s care and supervision. Take any medications your doctor recommends and follow any restrictions in terms of diet and exercise that your doctor may place on you:

  • Follow an EXTREMELY low fat diet.While there are no calorie restrictions in his program, you are limited to eating foods that contain no more than 2g of fat per serving and 2 g of sugar per serving. Granted, this eliminates about 95% of the foods out there, but remember, we are talking about how to reverse heart disease.If you are just looking to lose 10-20 pounds you don’t necessarily have to follow this to the letter. You can sneak in the occasional cheat meal on the weekends. But if you have blockages in your arteries and may be facing a bypass operation, then it would make sense to follow the program the letter. After all, what is the better option?

    a) Understand how to reverse heart disease and change your diet to allow your body to heal itself, or…b) A bypass operation, which is a surgery where the doctor cuts open your chest cavity and inserts a vein or an artery from your leg into your heart muscle to bypass the blockage that coronary artery disease has caused.

    Now, have you ever seen a picture of a heart bypass operation? Just check for an online picture of a bypass operation.  See that guy lying there with his chest wide open and his heart stopped by the doctor’s so they can perform the bypass. Now, is it really that tough to make that change and eat the Ornish way?

    No, I didn’t think so. Trust me. Making the right changes and studying how to reverse heart disease is the much easier choice. I did it and I will explain how when I finish with Dr. Ornish’s program.

 

  • The second phase of Dr. Ornish’s program is 30 minutes of moderate exercise a day. In his book, Dr. Ornish describes this as walking at a quick enough pace where it is tough to carry on a conversation but you are not out of breath. Personally, when I made the commitment to lose weight I put in 45-60 minutes a day, and not only did cardiovascular exercises but also strength training exercises as well.But your goal should be to get that thirty minutes of walking in a day, no matter what. Walk the dog, skip a TV show, walk around the soccer field while the kids are at practice, do laps in the parking lot at work during lunch, park farther away at the shopping mall (3-10 minute power walks is acceptable).

 

  • The final part of Dr Ornish’s plan is stress management, and to combat this he recommends yoga and meditation. Now, I have to admit that the first time I saw this I had the typical ‘guy reaction’ to Yoga, something like…

That’s stuff the chicks do. Guys don’t do that. I’ll just head to gym one more time.

And that is the way I felt until I eventually tried it. After 10 minutes worth of poses, I was done. I couldn’t believe how much of a workout you could get without moving off of a 2’X6’ mat. So after eating a healthy dose of humble pie that first time, I started to look into yoga and what I found was that yoga is probably the best overall exercise on the world for you.

That’s right guys. You heard me right. The women were right on this one (certainly not on EVERYTHING but on this one they are dead on!). Yoga is the only exercise that combines all three aspects of physical fitness at the same time (other than gymnastics): strength training (when you do a Vinyasa correctly you get a major upper body workout), cardiovascular benefits (you can feel your heart pounding when you are holding those poses) AND flexibility.

So by combining all three elements Dr. Ornish was able to demonstrate how to reverse heart disease without pills, medications or surgery. Lifestyle changes were all that was needed in order to learn how to reverse heart disease.

But finally, I want to talk to you about the toughest of the three steps when it comes to learning how to reverse heart disease…Part 1. You remember the part where you were initially excited about no calorie restrictions but then groaned when you saw that you couldn’t eat anything with more than 2g of fat or sugar per serving. How do you pull that off?

 

Well, as Dr. Ornish says, it is all a matter of degrees. Meaning if you are just looking to lose weight you can have that cheat meal on the weekend. Go ahead and indulge. But…

If you are facing a triple-bypass the time has come to get some discipline in your life. Either that or face life-altering surgery. The choice is yours. So I wanted to talk to you about what I did so that you can see how to reverse heart disease. These are the steps I took:

  • Started looking for food swaps. I used to be a big red meat eater. Instead, I ate the same amount and at the time switched to being an all white meat eater. This meant consuming chicken and turkey. Now, I know what you are saying. Dr. Ornish advocates being a vegetarian why eat the chicken and the turkey?Because the chicken and turkey I was eating had less than 10% of the calories from fat, which is one of the benchmarks Dr. Ornish uses when you read was Eat More Weigh Less. These were lean meats and even though I wasn’t following his program to the letter, I was following it enough where I was typically eating a diet of 13%-15% of my calories from fat. This was good enough because within 60 days of eating like this and exercising, the chest pains disappeared and I haven’t had one in almost 4 years!
  • Load up on water.I quit the sugary drinks, alcohol and even the diets sodas. I don’t care if they are only 1 calorie and have ‘no sugar’. The manufacturer is putting something in there to make it sweet, and whatever that something is, it isn’t good for you.
  • Load up the fruits and veggies. The advantage to doing this is that fruits and vegetables are very nutrient-dense yet calorie-poor foods that are loaded with the vitamins and minerals you need for optimal health. And there’s another advantage. You can eat a ton of them and not put on a pound. And that is very important when you are looking to change your lifestyle up.The reason that people fail on any diet, and it is particularly bad when you are learning how to reverse heart disease, is because you feel deprived.Think of it this way. You are used to having a nice 16-ounce steak for dinner. But when you go on your diet, you say that you are only going to eat an 8-ounce steak. You will immediately feel deprived and it isn’t going to take long, just a matter of days in all likelihood, for you to backslide and go off the diet.

    Instead, you need to replace that 16-ounce steak with at least 16 ounces worth of nutrient-dense but calorie-poor foods that will fill your stomach so that you don’t feel like you are missing something.

By taking all of these steps, I was able to lose 60 pounds in 6 months and completely regained my health.  It’s been four years now and I have never felt better.

About The Author:

Tony Rovere regained his health, strength and vitality by losing 60 pounds and managing to keep it off for over 4 years.

This is why he shares his weight loss tips at health-and-weight-loss-tips.com, where he shares his passion for health and fitness with others so that they can accomplish the same goals that he has achieved.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Importance Of Exercise In Diabetes

People currently are suffering from numerous diseases. There can be many reasons for it, but some of the important once are intense pollution and global warming resulting in declining health of people on this planet. There are many such diseases attacking humans every new day. With this kind of atmosphere and polluted air to breathe, it is our responsibility to take good care of our health even though we are not suffering from any illness.

Medicines are not the only option for curing any disease. It is said that precautions and medicines controls your disease halfway and the rest should be controlled by you with the help of instructions provided by the doctor. Similarly, one should keep a tab on the most common illness of the world suffered by many people that is diabetes. Diabetes occurs because of high sugar and salt intake, tension, not enough sleep, etc. If one is suffering from diabetes, he can have a control over it with the help of exercise.

Exercise is very important for people suffering from diabetes. A human body should be fit enough to fight against any illness that he has. However mostly people ignore exercises and go for tablets and medication. Medications and avoiding sugar will just work half and the rest depends on exercise.

Some of the important exercises prescribed for diabetic patients are aerobics, strength training, fast walking, lap swimming, bicycling, etc. People should also take a a thorough care that they do not get any hurt on their body, else it won’t heal quickly and the wound will lead you in further troubles. So it is better to take a physical care in advance.

Exercises should be done on a regular basis and not just for a week or two. If once we begun doing the exercises, it should be continued for a long time because the body systems adjusts themselves due to that like hunger, thirst, physical shape, etc. Leaving exercise or performing it on alternate days is also a waste.

Exercise is the most prompt option to cure your illness quickly. Be fit and fine so that germs cannot attack your body quickly because diabetic patients catch infections very promptly. So to avoid getting into any other diseases a diabetic patient should focus on their heath as much as possible.

One should be aware about which exercises to be performed during diabetes because there are special exercises those are studied and then assigned. If we work hard, work fruitfully and not just for wastage of time and energy. So be smart and perform those exercises to be performed by diabetic patients. You can take help from doctors or even internet today can help you explaining what to do and how to do?

Proper intake of food is also very essential to generate good amount of energy in our body to kill the germs and escaping from any diseases. Medicines also will only work when we will have our food properly. So keep exercising properly for proper result.

As you take care of your health, do also take care of the web hosts you host your site with. HostingCoupons.org makes it easy for you by providing a list of top webhosts as well as the most preferred webhosting

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Keeping Healthy When Visiting Hot Countries

When taking a holiday in a hot country it is important to take account of the weather conditions, whether you are taking a beach break in the Mediterranean or a shopping trip to Adu Dhabi, over exposure to heat can cause serious health risks.

Effects of heat

Spending too much time in the sun, no matter how appealing, can have serious effects on your health. The main result of over exposure to the sun is the risk of burning. Although the idea of sun tanning is to nicely bake yourself, each year many people overdo their sun worshipping and have to be treated for serious burns or heatstroke and with the added risk of skin cancer if you expose yourself to the sun for a prolonged period.

The other effect of too much sun is dehydration, which can cause nausea, fatigue, muscle cramps and headaches. If you become seriously dehydrated your body could suffer seizures, vomiting, muscle spasms and delirium.

Tips for keeping yourself safe and healthy when taking a holiday in a hot climate include:-

 

1      Keep hydrated, drink plenty of bottled water, make sure they are sealed tightly when you buy them as well. This is the main way of avoiding dehydration; also remember that infants and children may suffer the effects from a lack of water a lot sooner than adults.

2      Cut down on soft drinks, sugary drinks, alcohol and caffeinated drinks such as tea or coffee during the hottest parts of the day. These liquids have the opposite effect to hydrating the body.

3      Avoid ice in drinks as it is normally made from tap water.

4      Avoid over exertion, light exercise is obviously good for you but strenuous games of beach football in 40-degree temperatures can be damaging.

5      Stay clear of direct, midday sun, the hottest part of the day is between 11am and 3pm.

6   Make sure that you have all the recommended inoculations for the country to which you are travelling.

7   Wear light clothing, sunglasses and a hat to protect you from the harmful effects of the sun.

8   Apply the correct factor sun block, at least, sunscreen protection factor SPF 30.

9   Find a cool shady place to sit or spend midday indoors in a cool air-conditioned place.

Treatment

For mild cases of dehydration you simply need to replace the lost fluids, electrolytes and salts from your body. You can also purchase over the counter sports drinks, which normally contain the right balance of electrolytes for your body. Where people are suffering from more serious levels of dehydration they may require medical assistance and the administration of intravenous fluids.

If you do spend too much time in the sun the best course of action is to take painkillers to help the pain, a cool shower or a bath will also help alleviate the discomfort. Drink lots of water to keep you hydrated and taking moisturisers or after sun creams on holiday with you; especially ones that contain aloe vera is a good idea.  In the case of sever sunburn a trip to the local hospital or doctor may be necessary to receive the appropriate treatment.

Jim Dean is a keen travel blogger and writes for Etihad airways who can offer you flights to Abu Dhabi as well as many other great (and hot!) places.

VN:F [1.9.22_1171]
Rating: 9.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Some Effective Remedies For Constipation

People all over the world, from all walks of life, of all ages suffer from this condition. It is more common in woman especially pregnant ones and those who recently gave birth as well as in adults ages 65 and older. Also known by the terms dyssynergic defaecation, costiveness and dyschezia, constipation refers to infrequent bowel movements or stools that are hard to pass.

However, one who suffers from this need not fret as there are numerous constipation remedies that can provide much needed constipation relief. Some of these constipation remedies include bulk-forming laxatives, stool softeners and it can even be as simple as lifestyle and diet changes.

Bulk-forming laxatives:
Fiber in a person’s diet can do wonders to his or her body. Increasing the quantity of vegetables and fruits that are eaten is the best and easiest way of adding fiber to the diet. This translates to a minimum of 5 servings of vegetables and fruits every day.

Fiber supplements:
Psyllium husk supplements are the most popular ones. This is widely available in local groceries, health food stores as well as online. This natural remedy can come in handy for people who find the recommended amount of vegetables and fruits inconveniently large. It is also useful if consuming the recommended intake still does not provide adequate relief from the condition.

Flaxseeds:
Another option is to utilize flaxseeds. Sprinkle one teaspoon of ground flaxseeds over any meal. Their nutty and mild taste ensures that the flavor and taste of the food will remain the same. An individual can also purchase flaxseed packages in some groceries and in health food stores.

Stool softeners:
They are also known as emollient laxatives. These are very useful because they contain a compound called docusate. This compound acts as a wetting agent. In the process, this improves the ability of the water located within the colon to penetrate and then mix with the stool. As a result, the increased water softens the stool.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Staying Active During the Summer

Staying Active During the Summer

A National Institute of Health (NIH) study found that its subjects tended to gain more weight during the holidays because they had less energy and activity levels. Increasing your activity during the cold winter months will go far in preventing that extra pound of weight gain.

English: Side view of me at 160lbs to be used ...

English: Side view of me at 160lbs to be used as the ‘before’ picture of weight gain. (Photo credit: Wikipedia)

Of course, this is also true during the summer, when there are fewer excuses to exercise. It is harder to get out of the house and exercise when the weather is bad. Good weather naturally motivates us to take long walks and bike rides, to go swimming, and to participate in sports.

Make sure, though, that you drink plenty of water, since the heat tends to cause dehydration. Most experts recommend eight 8-ounce glasses of water a day. It is important to get out there because the NIH researchers found that most people do not tend to lose that extra pound later on in the year.

(c) 2009 WeightLossDietForum.com

VN:F [1.9.22_1171]
Rating: 9.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)